Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Knee › Perfecting a Pistol Squat?

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    • 08/21/2017 at 12:36 am #71831
      AvatarWacey Connor
      Participant

      I wan to perfect my pistol squat. I can balance on my right knee very well, but for some reason, my quad/leg won’t straighten out properly as much as like. There is a pain in my upper quad when I try to straighten out to the maximum. This leads to really bad balance on my part. With left leg, I can’t seem to balance at all. In Supple Leopard, I have had a hard time figuring out what will exactly help me improve my strength/balance in my feet. As a quick side note, I have REALLY flat feet. And I am wondering what type foot exercises I should be doing, any advice helps. 

    • 08/22/2017 at 2:57 am #77052
      AvatarPatrick Thomas
      Participant

      With a collapsed arch there is a fault at the base of the system.
      A collapsed arch/ankle has the knee in an unstable position.

      Have you watched the hip archetype videos within the 14-Day Mobility Challenge | 7 Green Lights?
      The calcaneus can get stuck with a collapsed arch.

      Pro Episode #3 – The Flat Feet Solution
      One thing to do is to cultivate position. Don’t let your feet collapse. It takes time to develop.
      An episode series which address rebuilding the feet and exercises to start incorporating.
      Rebuilding Your Feet With Brian MacKenzie
      Rebuilding The Feet, Part 2
      Rebuilding the feet, part 3

    • 08/24/2017 at 3:03 am #77053
      AvatarWacey Connor
      Participant

      So these videos are epic, really. I am going through all of them. I am having problems with torque, and that is essential to some of these videos. When I attempt to do the bracing sequence, I feel ever-so-slight knee pain. It’s not a sharp pain on the knee cap….but it seems to me that it’s near my meniscus. Not sure if I am exasperating the screwing motion that specifies as torque.  

    • 08/25/2017 at 1:00 pm #77055
      AvatarPatrick Thomas
      Participant

      Is your big toe on the ground?
      Here is more details on the bracing sequence
      Torque and Trunk Stability Part 1: How to Stand

    • 08/27/2017 at 9:17 pm #77059
      AvatarWacey Connor
      Participant

      Okay, I am going to watch this video as well. I will try the bracing sequence qith my bog toe in. 

    • 08/28/2017 at 12:47 am #77060
      AvatarWacey Connor
      Participant

      I would hate to be a bother, but I have several other questions. How would I know to advance from these exercises ? Are these to be used perpetually? Also, at 6:44 in the video below, could I replace this exercise with foam rolling my Calf? I would simply balance my two legs while my hands/arms support me. 

    • 08/30/2017 at 8:32 pm #77066
      AvatarPatrick Thomas
      Participant

      Glad to answer any questions you have.
      These are good to check in with time to time.

      Best to have another person smash your calf.
      Pressure is applied differently with someone smashing your calf vs using a foam roller. The person can feel what needs attention.
      Hard to replicate the large amounts of tissue sear when a partner is smashing on top of the calf.
      Ask someone else at home or someone at the gym?
      My nephew loves when I ask him to smash my leg.

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